Thursday 7th November

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Rig 2 rig High knee skip

30sec Bottom of push up hold

Rig 2 rig PVC back rack alternating lunge with T-rotation + backwards bend over high knee

30sec Bottom of OHS hold with plate overhead (10kg/5kg)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

100m Sprint

5 Hand release push ups

10 Overhead plate lunge (20kg/15kg/15kg/10kg)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 7 minutes*

Goblet squat (24kg/16kg/16kg/12kg)

*Every break perform 100m row

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